If you are blue about your lack of outdoor activity during the winter, indoor cycling may be for you. If you haven’t tried this type of exercise, consider giving it a whirl, as cycling offers a wide range of benefits and gets you out of the snow. Discover our beginner’s guide to attending your first indoor cycling class below.

Did you know a 155-pound person biking at a 16- to 19-mph pace burns over 446 calories in just 30 minutes? Indoor cycling can be a great way to heat things up during the winter and show your heart some love. Check out our beginner’s guide to indoor cycling below to get started.

  1. Know your limits. Make sure you understand the level of the class before signing up.
  2. Sign up for a class. Many fitness centers offer beginner cycling classes.
  3. Bring a reusable water bottle and towel. You’ll probably be sweating during and after your workout, so bringing water and a towel to mop up excess sweat is a good call.
  4. Check to see if special cycling shoes are required. Most indoor cycling classes require shoes with clips, so check to see if you can rent them from your fitness center.
  5. Don’t be afraid to ask questions. Ask your instructor how to properly set up your bike to prevent injury.
  6. Cool down. Sometimes people will stop their bike abruptly after their workout is done, get off their bike and as a result of not cooling down, pass out. So, always make sure to take five to 10 minutes at the end of your workout to slow your pace, lower your heart rate and cool down properly.